Healthy Lunch Veggie Wraps with Hummus

Name: Healthy Lunch Veggie Wraps with Hummus
Prep time: 10 min
Total time: 10 min
Yield: 4 wraps
Ingredients: 4 large whole wheat tortillas; 1 cup hummus; 1 cucumber, thinly sliced; 1 red bell pepper, thinly sliced; 1 carrot, grated; 1 avocado, sliced; 1 cup spinach leaves; Salt and pepper to taste

Highlighted under: Wholesome Kitchen

I love creating quick and healthy lunches that don't skimp on flavor, and these Healthy Lunch Veggie Wraps with Hummus are no exception. In just a few minutes, I can whip up a satisfying and colorful meal that is packed with nutrients. The crunchy vegetables and creamy hummus bring a delightful texture to each bite, making it an enjoyable experience. Plus, it's an easy way to incorporate more veggies into my diet while keeping things simple and delicious. Trust me, these wraps will quickly become a go-to for busy days!

Created by

Bethan Rowcroft

Last updated on 2026-01-05T17:29:34.640Z

When I first tried making veggie wraps, I was surprised by how versatile they could be. I experimented with different vegetables and flavors, but the simple combination of crunchy cucumbers, bell peppers, carrots, and my favorite hummus created a refreshing and satisfying lunch! I also discovered that adding fresh herbs like cilantro or parsley boosts the flavor tremendously.

One tip I learned is to warm the tortillas slightly before wrapping; this makes them more pliable and easier to roll without tearing. Preparing the fillings in advance allows me to assemble these wraps in no time, making it the perfect meal for a busy schedule.

Why You'll Love This Recipe
Vibrant and colorful veggies packed with nutrients
Creamy hummus adds flavor and healthy fats
Quick assembly makes it a perfect lunch option
Easily customizable to suit your taste

Balancing Flavors and Textures

The combination of crunchy vegetables with the creamy hummus creates a delightful contrast in every bite. When selecting your veggies, think about incorporating a mix of textures and flavors. For instance, the cucumbers offer a refreshing crunch, while the avocado adds a smooth, buttery finish. This balance not only makes the wraps more enjoyable but also ensures a nutrient-rich meal that is satisfying enough to carry you through the day.

Salting your vegetables lightly just before assembling the wrap enhances their natural flavors. I recommend doing a quick taste test after seasoning; sometimes a little extra pinch can elevate the entire dish, making the veggies pop even more. Additionally, if you enjoy a kick, try adding a few slices of jalapeño or a dash of hot sauce for some heat.

Customizing Your Wraps

One of the beauties of these veggie wraps is their versatility. Feel free to substitute any of the listed vegetables with your favorites or what's available in your fridge. For example, shredded red cabbage can add a nice crunch and vibrant color, while roasted red peppers can impart a smoky flavor. If you’re looking to boost protein, consider adding sliced turkey or chickpeas, which blend beautifully with the other ingredients.

The type of hummus you choose can also influence the overall taste significantly. Whether you use classic, garlic, or spicy hummus, each variety will impart its unique flavor profile. I often experiment with flavored hummus, as it can lead to exciting new combinations that keep lunchtime fresh and fun!

Ingredients

Veggie Wrap Ingredients

4 large whole wheat tortillas
1 cup hummus
1 cucumber, thinly sliced
1 red bell pepper, thinly sliced
1 carrot, grated
1 avocado, sliced
1 cup spinach leaves
Salt and pepper to taste

Instructions

Prepare the Ingredients

Wash and slice the cucumber, red bell pepper, and avocado. Grate the carrot and set all the vegetables aside.

Spread the Hummus

Lay a tortilla flat on a clean surface. Spread a generous layer of hummus over the entire surface of the tortilla.

Add the Vegetables

Layer the spinach leaves, cucumber, bell pepper, carrot, and avocado on top of the hummus, seasoning with a pinch of salt and pepper.

Wrap It Up

Starting from one end, roll the tortilla tightly to enclose the filling. Slice each wrap in half and serve immediately or wrap in foil for later.

Pro Tips

Feel free to swap out the vegetables based on what's in season or your personal preference. Add some grilled chicken or tofu for extra protein.

Make-Ahead and Storage Tips

These wraps are perfect for meal prep! You can assemble them a day ahead; however, if you plan to store them, I recommend leaving the avocado and perhaps the cucumbers out until you're ready to eat. This keeps the avocado from browning and the cucumbers from becoming soggy. Wrap the assembled wraps tightly in plastic wrap or foil and place them in an airtight container in the fridge.

If you’d like to freeze these wraps, consider using softer vegetables and leaving out the hummus. Wrap them tightly in foil or freezer-safe bags and store for up to a month. When you’re ready to eat, simply thaw them overnight in the fridge and add fresh hummus in the morning for a quick lunch!

Serving Suggestions

While these wraps are filling enough to be a meal on their own, they pair nicely with a light side dish. A simple side salad dressed with lemon juice and olive oil can complement the flavors beautifully, creating a fresh balance on your plate. Alternatively, serve the wraps with a small bowl of extra hummus and veggie sticks for dipping, making for a fun and interactive meal.

For a heartier option, consider serving these wraps alongside a bowl of soup, such as tomato basil or minestrone. The warm soup will contrast well with the cool, crisp wraps, making for a satisfying lunch or dinner combination that is sure to delight.

Questions About Recipes

→ Can I make these wraps ahead of time?

Yes, you can prepare the veggies and hummus in advance, but I recommend wrapping them a few hours before eating to avoid sogginess.

→ What variations can I try?

You can use roasted vegetables, swap hummus for tzatziki, or add different proteins like chicken or beans.

→ Are these wraps gluten-free?

They are not gluten-free if using whole wheat tortillas. You can use gluten-free tortillas as a substitute.

→ How long do they stay fresh?

These wraps are best eaten within a day for optimal freshness, but you can store them in the refrigerator for up to 2 days.